(Random) things to know:
Saturday Schedule: Starting next week, February 14th, Saturday will go back to 1pm for the afternoon class switching back from 12pm. As originally announced this was just an experiment and from attendance and survey feedback we found that 1pm versus 12pm really made no difference, but having class at 1pm allows for 11a-1p to be used for workshops, seminars, a potential yoga class, etc. So again, there will be no changes for tomorrow (February 7th) but will be going back to 1pm for afternoon class as of February 14th.
Reebok CrossFit Games Opens: Signups are live and are done solely through CrossFit HQ. These workouts will be done on Saturdays as a giant group class at 10am starting February 28. This will take the place of the 10am class. The Open workouts are all levels, open to all even if you are not signed up officially, and are unbelievable fun. When you sign up you want to register with CrossFit Lando and for the team Operation Lando. Check out the CrossFit Games site for more information about the Opens and the whole Reebok CrossFit Games season. It’s going to be a lot of fun!
Mobility and Strongman : Mobility class is at 11am tomorrow with Flavio. It’s a great time to catch up with your mob sessions that you might have missed throughout the week. Flav even takes requests! Then Strongman class is at 11am on Sunday with Jack. No experience is necessary. Don’t let the name of the class fool you. While it is certainly intense and strength biased, strongman is the term used for the type of movements and implements used (stones, axle bars, yokes, things like that). It is a really cool class and great chance to learn how to use some of the other equipment that we can’t use in classes.
Lastly, Social Event: One of the new things for 2015 is more social events beyond major events like anniversary and end of Paleo Challenge parties. These will be as often as we feel. Many will be to meet at a local establishment and enjoy a feel adult beverages and get to meet each other a bit more than we do at the gym. As the weather gets nicer we will combine these into outdoor events that end at adult beverage establishments. Anyways, Friday February 13 at Grumpys Ale House in Reading, anyone who wants to meet at 8:00pm for drinks, food, conversation, etc., we will be there. All are welcome and encouraged to come hang out!
SATURDAY
Early Crew: Meet at 8:30. Training starts 8:45ish.
Strength: Clean work
WOD: “King Kong” and more
– Those who are able (explanation tomorrow) to attempt King Kong will have a go at it. The rest of us will cheer and then we all will do more training after.
10am and 12pm
Strength: Overhead Squat
5-5-3-3-2-2
WOD: Partner Time!
3m AMRAP : Air Squats
then 3:00 to complete
50 Clean and Jerk 115/80
then 3m AMRAP : Pushups
then 3:00 to complete
75 Box Jumps 24/20 (full stand)
then 3m AMRAP: Split Jumps (alternating)
L1: 95/65
Rx+ 135/95, 100 Box Jumps
-This workout is for total score of air squats, pushups, and split jumps combined. You must complete the work required in the timed segments before you can move onto the next AMRAP. One partner works at a time.
